leon_tsai's Journal, 22 March 2018

22 March 2018
體重：105 公斤 (-0.5)
體脂：31.5 (-0.3)
早餐：1碗蘿蔔豬肉湯（五花肉、香菇、金針菇、豆腐）、2份菠菜、17顆櫻桃蕃茄、1杯咖啡
午餐：1/3份青花菜、1/3份花椰菜、1/3份白菜、1/3份四季豆、1/3份筍絲、1片炸地瓜、1.5份豆製品
晚餐：15顆櫻桃蕃茄、2大匙奶油
運動：爬山（9.6公里／2小時）、健走（6公里／1小時）、伏地挺身（6x5下／10分鐘；6x5下／10分鐘）、滾輪（8x5下／10分鐘；8x5下／10分鐘）、仰臥起坐（25X2下／3分鐘；25X2下／3分鐘）
心得：等到小蕃茄吃完，就會改吃牛蕃茄

Weight: 231.5 lb (-0.9)
Body fat: 31.5 (-0.3)
Breakfast: 1 cup of Japanese radish soup with pork, tofu, and mushrooms; 2 cups of spinach; 17 cherry tomatoes; 1 cup of coffee
Lunch: 1/3 cups of broccoli; 1/3 cups of cauliflower; 1/3 cups of cabbage; 1/3 cups of green beans; 1/3 cups of bamboo shoots; 1 piece of fried sweet potato; 1.5 servings of soybean products
Dinner: 15 cherry tomatoes; 2 tbsp. butter
Exercise: hiking (6 miles/2 hours); walk (3.7 miles/1 hour); push-ups (6x5/10 minutes; 6x5/10 minutes); abs roller (8x5/10 minutes; 8x5/10 minutes)； sit-ups (25X2/3 minutes; 25X2/3 minutes)
Planning: to replace cherry tomatoes with larger counterparts, which are lower in carbs

231.5 lb Lost so far: 33.1 lb.    Still to go: 77.2 lb.    Diet followed reasonably well.

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1524 kcal

Fat: 98.70g | Prot: 79.45g | Carb: 106.06g.   Breakfast: Butter, Cooked Spinach (from Fresh, Fat Added in Cooking), Coffee (Brewed From Grounds), Cherry Tomatoes, Sesame Oil, Enoki Mushrooms, Dried Shiitake Mushrooms, Firm Silken Tofu, Pork Loin (Tenderloin), Cooked Japanese (Daikon) Radish (Fat Added in Cooking). Lunch: Cooked Cauliflower (Fat Added in Cooking), Cooked Broccoli (Fat Added in Cooking), Fried Sweetpotato, Bamboo Shoots, Cooked Green Cabbage (Fat Added in Cooking), Soybeans (Mature Seeds, Steamed, Cooked), Cooked Green String Beans (Fat Added in Cooking), Fried Tofu. Dinner: Cherry Tomatoes, Butter. more...

4844 kcal

Activities & Exercise: Housework - 2 hours, Hiking - 2 hours, Driving - 1 hour, Calisthenics (heavy, e.g. pushups) - 20 minutes, Desk Work - 5 hours, Sleeping - 8 hours, Resting - 4 hours and 40 minutes, Walking (moderate) - 3/mph - 1 hour. more...